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Индивидуальное планирование для подготовленного бегуна

Чт, 04/03/2010 - 20:31 — Dmitriy

Индивидуальное планирование для подготовленного бегуна

Цель подготовленного бегуна - показать в беге на дистанции 42,2 км результат 3 ч 30 мин. Выбор нужно осуществлять в следующем порядке.

  1. Убедиться, что уровень подготовленности и спортивные резуль­таты соответствуют категории «подготовленный бегун». В нашем примере бегун пробегает по 80-95 км в неделю. Темп бега на 10 км на каждый километр быстрее на 20 с, чем в марафоне (4 мин 40 с - 10 км, а по 5 мин бегун планирует затрачивать на преодоление каждого кило­метра чтобы выполнить цель - пробежать 42,2 км за 3:30). Бегун уже имеет опыт тренировочных занятий с использованием бега на отрезках с субмаксимальными усилиями. До соревнования на дистанции 42,2 км остался 1 месяц. На этом этапе подготовки рекомендуется выполнять более интенсивные тренировочные нагрузки и следовать рекомендациям для подготовленных бегунов. Если бы бегун приступил к трени­ровочным занятиям после болезни или травмы, то ему следовало бы использовать параметры, рекомендованные для начинающих бегунов.
  2. Выбрать отрезки для тренировочных занятий. При подготовке к соревнованию на дистанции 42,2 км нужно использовать бег на отрезках по 1500 м, который лучше способствует тренировке специальной вы­носливости.
  3. Выбрать темп. С учетом того, что при подготовке к старту на ди­станции 42,2 км нужно выработать чувство соревновательной скорости, лучше использовать бег на отрезках в соревновательном темпе, что бу­дет соответствовать времени пробегания каждого километра за 4.40 (бег выполняется в темпе бега на 10 км).
  4. Установить количество пробежек. Для этой задачи лучше выпол­нить 4 повторения. В противном случае тренировочное занятие с пятью пробежками, выполненное за 1 месяц до соревнования по марафону, может оказаться чрезмерной интенсивной нагрузкой.
  5. Определить продолжительность пауз для отдыха. Лучше исполь­зовать отдых не менее 3 мин, который следует заполнить легким бегом. Укорачивать паузу нецелесообразно.

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